Our recommended top food No. 10 – Blueberries


Blueberries are one of our special favourites. Not just because they are packed with excellent nutrients, they are also good looking and exceptionally tasty too. Roll-on berry season!

Nutritionally they are very low in saturated fat, cholesterol and sodium. They are a good source of dietary fibre and an excellent source of Vitamins C, K and manganese. However, they should be consumed in moderation as they contain natural fruit sugars.

Packed with so many essential nutrients, what is there not to love?!

Read more about how this top 10 food can improve your health & sports performance…

At Pete Fraser Fitness we recommend to our clients a moderate, varied and balanced diet. Blueberries, packed with so many micro-nutrients, are an excellent addition to porridge, yogurt and granola or as a snack on their own.

Sport & Health


These are naturally occurring chemicals found in fruit (like blueberries), vegetables and beverages such as tea and red wine.

Their effects on human health have been highlighted for many years and various nutritional studies have researched their effects on conditions such as the management of high blood pressure, memory function, cancer, etc. There is some evidence to suggest that flavanoids can help to reduce inflammation which is an advantage for general health improvement and recovery post-exercise. Muscle and general tissue damage through exercise will take a period of recovery to repair. Naturally occurring anti-inflammatory properties of flavanoids can help to reduce the body’s response to soft tissue damage. This will promote the quickest recovery periods possible, therefore helping to reduce the likelihood of injury and allow the athlete to maintain peak performance.

Selected nutrient content for natural, raw blueberries (100g):

Energy: 57 kcal

Macro nutrient: protein 1g, carbs 14g (10g from sugars), dietary fibre 2.4g,  fat total: 0.3g, sat 0.0mg, mono 0.0g, poly unsat 0.1g

Micro nutrient (daily values): Vitamins C 16%, K 24%, Calcium 14%,  Iron 9%, Mang 17%


Other Pete Fraser Fitness top 10 foods: